warm up
100m run
4 broad jumps
6 pass throughs
3x
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Strength
Back Squat
5 sets x 3 reps @ 75%
Front Squats
10 sets x 3 reps @ 80%
Strongman
30 tire flips
Endurance
50m sprint
walk to start as rest
10x
Row
100m sprint
1 minute rest
6x
Airdyne
100 calories
for time
Swim
1000m
for time
------------------------------------------------------------
WOD
POST TIME AND EXTRA CREDIT TO COMMENTS
Strongman
30 tire flips
Endurance
50m sprint
walk to start as rest
10x
Row
100m sprint
1 minute rest
6x
Airdyne
100 calories
for time
Swim
1000m
for time
------------------------------------------------------------
WOD
Complete as many rounds and reps as possible in 12 minutes of:
135 Pound hang squat snatch, 3 reps
6 box jumps (24/20)
9 Toes-bar
POST TIME AND EXTRA CREDIT TO COMMENTS
300m x 5 (1min rests in btwn)
ReplyDelete1. 57s
2. 59s
3. 58s
4. 58s
5. 59s
50m x 10 (walk back to start as rests)
1. 10:28s
2. 9:32s
3. 9:43s
4. 9:13s
5. 9:09s
6. 9:69s
7. 9:78s
8. HAM-
9. STR-
10.ING!!
Dear God, see that photo? I can try but only with your help can I look like that. Also, I don't know him yet, but I'm pretty sure my hubby would appreciate it too. Thnx!
ReplyDeleteYou are doing just fine!
ReplyDelete